A new study published last week in JAMA Open Network (1) suggests that adopting a vegan diet for just eight weeks can lead to significant health improvements, particularly in cardiovascular health. The research, led by Dr. Christopher Gardner, a research professor of medicine at the Stanford Prevention Research Center, involved 22 pairs of genetically identical twins. The study's unique twin design controlled for genetic and environmental factors, making the results particularly insightful.
Key Results
One twin in each pair followed a healthy vegan diet, while the other followed a healthy omnivore diet. The vegan diet consisted of plants, legumes and whole grains but no animal products. Compared with the omnivore group, the vegan group experienced:
10-15% drop in "bad" LDL cholesterol
a 25% drop in insulin
a 3% drop in body weight
biological markers suggesting they were biologically younger than their chronological age
Do I Have to Become Vegan to Benefit?
While the vegan group found the diet somewhat restrictive, Gardner emphasized that gradual reductions in meat and animal byproduct consumption can still yield health benefits. What’s most important is to eat a diet that is rich in fiber, vitamins, minerals, and phytonutrients, compared to a diet with large amounts of animal products.
Dr. Frank Hu from Harvard pointed out that while the study demonstrated additional advantages of a vegan diet, dietary choices are complex and influenced by various factors such as health conditions, personal preferences, cultural traditions, and ethical considerations.
Personally, I eat a LOT of plants, but I still enjoy some eggs, dairy and chicken. You can improve your diet while still doing what’s right for you.
Think “Plant Forward” Eating
There is a great deal of consensus in the nutrition world about “plant-forward” eating, e.g., working to incorporate more vegetables, fruits, whole grains, and beans into our daily diets. Plant-based eating shows positive results for cardiovascular and brain health, and greatly reduces the risk of Type2 diabetes and some types of cancer.
Learn More in our Upcoming Wellness Wednesdays
We have three great Wellness Wednesday speakers in the upcoming months who will provide practical tips for incorporating more plants into your diet…even if you don’t like kale or can’t eat beans. I’m delighted to welcome:
Annie Fenn, MD, founder of the Brain Health Kitchen - Dec. 13, 2023
Christopher Gardner, PhD, Stanford Nutrition Scientist - Jan. 10, 2024
Will Bulsiewicz, MD, author of “Fiber Fueled” - May 8, 2024
Stay tuned for more details about the 2024 Wellness Wednesday season! In the meantime, consider becoming a Tier 1 Supporter for $50 to access the library of nearly 100 Wellness Wednesday recordings.